Soccer Exercise
Hurdle Jumps
- Age U14 - U19
- Training Set Main point
- Number of Players 1 - 5 players
Setup
A starting cone and behind it 3-8 hurdles in a row are placed on the field. Players line up behind the starting cone. No more than 5-8 players per station.
Procedure
The player makes two-footed jumps over the hurdles. Between the hurdles, there is only one ground contact. Alternative: Single-leg jumps alternating or with the same leg.
Tip
Palms are open (makes a difference of 3/100 sec for a sprinter). - Run on the balls of the feet, not on the whole foot or the heels. - Quick, short, fluid movements. - Short ground contact time. - Through a powerful two-footed jump, the knees are slightly bent. The arms are bent and go into the wind-up motion. The upper body is upright. Landing is on the balls of the feet. - The single-leg jump develops push-off power (increasing maximum and explosive strength with limited push-off time), i.e., acceleration speed. The player jumps forward from the right ball of the foot and lands on the same ball of the foot. Short ground contact with an explosive sprint. The left foot moves forward. - When jumps are performed in isolation, the goal is to jump as high as possible. Both arms are used to build momentum. This jumping technique is also called the counter movement. - 1 cone, 3 hurdle(s)
Training attributes
Condition
- Condition
- Speed of movement off the ball Strength training Explosiveness
Co-ordination
- Co-Ordination
- Quick processing
Training Organization
- Age
- U14 - U19
- Duration
- 15 min
- Training Set
- Main point
- Number of Players
- 1 - 5 players
- Form of Training
- Individual training Group training Team training
- Exercise level
- Easy Intermediate Difficult
- Training Location
- Indoor Pitch